10 Sebab Kenapa Korang Tak Kurus Kurus Sampai Sekarang

Dah jaga makan. Dah bersenam teruk-teruk, tapi tak nampak lagi hasilnya.

Mungkin dah sampai masa korang fikir balik strategi korang nak turunkan berat badan tu.

Ramai orang mengadu kat coach pasal ni. Hari ni, coach nak kongsikan artikel dari Realbuzz.com berkenaan10 sebab kenapa korang tak kurus kurus sampai sekarang:

1. Overcompensating – terlebih bagi reward kat diri sendiri

Korang dah pulun kat gym penat-penat. Dah tahan nafsu kaw-kaw dari makan makanan yang tak sihat. Mesti ada keinginan nak reward diri sendiri, kan?

Sebenarnya, terlebih bagi reward kat diri sendiri pun tak bagus jugak. Boleh jadi usaha kita bersenam dan jaga makan menjadi sia-sia sebab benda ni.

Kadang-kadang kita ingat kita dah bakar banyak kalori masa bersenam. Lepas tu, kita ingat makanan yang kita makan tu kalori dia tak sebanyak yang dijangka.

Kesannya, pengambilan kalori bertambah dari yang sepatutnya. Sebab tu, penting sangat korang jaga makan ni bila dah bersenam penat-penat.

Jadi, korang kena tahu anggaran kalori yang korang makan sehari, dan berapa banyak korang bakar sehari.

2. Tak cukup tidur

Mungkin korang sibuk bekerja dan tak sempat workout waktu siang. Jadi, korang pun kurangkan tidur dan workout waktu malam.

Sebenarnya, bila kita tak cukup tidur, senaman yang kita buat tadi pun akan kurang efektif, dan boleh menyebabkan berat badan naik.

Bila tak cukup tidur, kadar metabolisma dalam badan pun menurun. Selera makan pun meningkat. Kita cepat rasa teringin nak makan dan mengidam macam-macam.

Badan kita bila tak cukup tidur akan meningkatkan hormon ‘Ghrelin’ yang meningkatkan selera makan, dan mengurangkan hormon ‘Leptin’ yang membantu kita untuk rasa kenyang.

Selain tu, tidur ni penting untuk badan kita untuk proses pemulihan dari aktiviti bersenam dan aktiviti lain seharian.

Bila tak cukup tidur ni, kita akan mudah jadi ‘stress’, dan meningkatkan ‘cortisol’ dalam badan yang menaikkan selera makan.

Orang dewasa kena tidur sekurang-kurangnya 6-8 jam untuk rehat yang cukup.

3. Terlebih minum air manis

Bila dah bersenam dan jaga makan tu, kadang-kadang kita lupa apa yang kita minum pun boleh bagi kesan pada jumlah kalori yang kita ambil.

Jangan minum kalori korang! Lagi-lagi minuman berkarbonat tu.  Banyak sangat gula dalam air gas tu. Makin banyak gula, makin tinggi kalori dalam minuman tu.

Selain tu, korang kena jaga-jaga minum jus buah, smoothies, air panas atau sejuk yang manis.

Kalau boleh, kurangkan air manis sebanyak yang boleh. Walaupun dia tulis situ “zero calorie” atau “diet soda”.

4. Tak jaga saiz makanan korang

Kalau korang dah try diet yang kurang lemak, makanan yang sihat, tapi masih lagi tak turun berat, korang patut tengok ‘portion size’ makanan.

Walaupun korang rasa dah makan 3 kali sehari je, tapi kalau tak jaga saiz makanan korang setiap kali makan, korang sebenarnya macam makan 6 kali.

Meskipun korang dah makan makanan yang sihat, tapi kalau ambil berlebihan, memang susah nak turun berat badan.

5. Makan sikit sangat atau tak makan langsung

Memanglah kalau makan banyak sangat boleh menyebabkan kenaikan berat badan. Tapi sebenarnya, makan sikit sangat pun boleh menyebabkan kita susah nak turun berat badan. Pelik, tapi benar.

Badan kita ni dah dicipta dengan naluri semulajadi untuk memelihara kita dari bahaya.

Jadi, kalau badan kita rasa makanan atau nutrisi yang diperlukan tidak mencukupi, badan kita akan masuk ‘starvation mode’, yang menyebabkan kadar metabolism kita jatuh.

Bukan tu je, badan kita akan simpan makanan tadi dalam bentuk lemak. Lagi la susah nak turun berat tu.

6. Diet korang tak seimbang

Kalau korang follow trend diet terkini sampai terlalu extreme, sampai tak makan langsung sesetengah makanan, badan korang akan kurang nutrisi yang diperlukan.

Badan kita akan berfungsi dengan lebih baik kalau ia menerima nutrisi dan mineral yang mencukupi.

Baguslahlah kita tak makan makanan berlemak atau yang kurang sihat untuk turunkan berat badan. Tapi kalau diet korang terlampau extreme sampai taknak makan langsung karbohidrat atau lemak, selalunya diet macam ni tak tahan lama.

7. Korang ada masalah kesihatan

Banyak masalah kesihatan yang akan menyebabkan berat kita sentiasa bertambah dan susah untuk turun berat, contohnya seperti polycystic ovary syndrome (PCOS), masalah thyroid, ketidakseimbangan hormon dan alergik kepada sesuatu makanan.

Kalau korang ada masalah kesihatan sebegini, berbincanglah dengan doktor korang dan cuba dapatkan pandangan mereka berkenaan perkara ni ye.

8. Korang tak cukup minum air

Air dalam badan boleh mempengaruhi berat badan korang.

Pertama, minum air tu sendiri boleh bantu tahan selera makan korang. Kadang-kadang badan kita keliru dan kita rasa macam lapar, padahal sebenarnya kita tengah haus atau dehydrated masa tu.

Minum air sejuk boleh mempercepatkan kadar metabolism dan kurangkan keinginan kita untuk minum minuman bergas atau bergula.

Air juga penting untuk fungsi buah ginjal dan sistem pencernaan. Bila air tak cukup dalam badan, hati kita akan menyimpan lemak dan bukan membakar lemak.

Jadi, minumlah air banyak-banyak kalau korang nak kurus cepat ye.

 

9. Korang tak makan sarapan

Sarapan pagi ni makanan pertama kita setiap hari. Penting untuk kita bersarapan sebab ia akan kembalikan nutrien yang dibakar sewaktu kita tidur, dan beri tenaga untuk kerja kita seharian.

Walaupun kita kadang-kadang rasa malasnya nak makan pagi ni, tapi sarapan ni sangatlah penting. Dengan sarapan yang bagus, kita takkan cepat rasa lapar sepanjang hari, takkan rasa nak makan berlebih-lebih, badan kita takkan masuk ‘starvation mode’ atau rasa letih dengan cepat.

Selain itu, sarapan ni penting untuk kita kawal kadar gula dalam darah, kurangkan kolestrol dan kurangkan lemak tepu. Banyak sangat kajian akademik dah dilakukan yang membuktikan manfaat bersarapan ni untuk mereka yang tengah berusaha nak turunkan berat badan.

10. Korang tak variasikan senaman korang

Kalau korang dah terbiasa sangat buat satu-satu senaman tu, korang mungkin takkan dapat manfaat besar dari senaman tersebut.

Asyik buat senaman yang sama je. Motivasi pun berkurangan. Badan pun dah terbiasa dengan senaman tu, jadi tak berapa efektif.

Bila bersenam, memanglah badan akan bertambah cergas. Tapi kalau kita tak ‘push’ diri kita, naikkan intensity atau tukar senaman, hasilnya akan mendatar je. Itu yang bila kita timbang berat, berat tu sama je tak berubah pun.

 

Kalau korang asyik buat senaman cardio, cubalah ‘weight training’ atau angkat berat. Senaman menggunakan berat tambahan ni boleh menambah ‘muscle mass’ atau jisim otot dalam badan.

Hasilnya, kadar metabolism kita akan meningkat. Kajian menunjukkan mereka yang menggabungkan senaman cardio dan angkat berat lebih cepat turun berat badan berbanding mereka yang buat senaman cardio sahaja.

Kami di Warriors Fit Camp ni sentiasa tukar-tukar senaman setiap kali sesi workout. Jadi, para peserta dapat hasil yang paling maksimum, sebab badan kita takkan sempat nak terbiasa dengan satu-satu senaman tu. Korang boleh join sesi percuma ‘free trial’ di sini.


OK geng. Coach harap korang akan cepat turun berat badan sampai dapat tubuh badan yang ideal. Jangan buat 10 perkara di atas. Teruskan bersenam dan makan diet yang seimbang. Good luck!

 

Photo by osseous

3 thoughts on “10 Sebab Kenapa Korang Tak Kurus Kurus Sampai Sekarang

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